Easy Low FODMAP Hot and Sour Soup

If you’ve been missing your favorite Chinese takeout because of gut issues, this Easy Low FODMAP Hot and Sour Soup is here to change that. It’s tangy, savory, and just the right amount of spicy, with all the flavor you love and none of the ingredients that leave you feeling uncomfortable.

Made with simple pantry staples and a few fresh ingredients, this soup comes together in about 30 minutes. It’s warm, nourishing, and full of ingredients that support digestive health. Whether you’re following a Low FODMAP diet for IBS or just looking for a lighter option, this one is a must-try!

Why You’ll Love This Hot and Sour Soup

• All the flavor without the FODMAPs. You still get the bold, classic taste without garlic, onions, or hidden high-FODMAP ingredients.

• Quick and easy to make. One pot, 30 minutes, and minimal prep required.

• Comforting and nourishing. Perfect for sick days, chilly evenings, or when you’re craving something cozy.

• Great for leftovers. It reheats well, making it ideal for lunch the next day.

What Makes It Low FODMAP?

Most restaurant versions of hot and sour soup use ingredients that aren’t Low FODMAP-friendly, such as garlic, onions, and soy sauce. This version keeps the flavor and swaps out the triggers.

• Garlic-infused olive oil adds garlic flavor without fermentable carbs. Just be sure it doesn’t contain garlic pieces.
  

• Scallion greens are Low FODMAP approved and give a mild onion flavor.
  

• Canned mushrooms have a lower mannitol content than fresh. Monash University considers up to 2.65 oz per serving Low FODMAP.
  

• Firm tofu is a gut-friendly protein. A serving of 1 cup is well tolerated.
  

• Tamari is a gluten-free soy sauce alternative that adds rich umami flavor.
  

• Low-sodium broth (chicken or vegetable) keeps sodium in check. Make sure it’s free of onion and garlic.

Check the recipe card below for the full ingredient list and measurements.

Tips for the Best Soup

• Add the eggs slowly. Stir the soup in a circular motion while pouring the egg in a thin stream to create silky ribbons.

• Adjust to taste. Like it spicier? Add more pepper or a pinch of red pepper flakes. Prefer more tang? A little extra rice vinegar goes a long way.

• Prep ahead. Pre-slice your mushrooms and cube the tofu in advance to save time.

• Go light on the cornstarch. A little thickens the broth nicely without making it gel-like.

Variations and Substitutions

There are lots of easy ways to adapt this recipe to fit your preferences.

• Swap the tofu for shredded rotisserie chicken or cooked shrimp for more protein.

• Make it vegetarian by using vegetable broth and sticking with tofu and egg.

• Bulk it up with a small serving of rice noodles or add baby spinach at the end for a veggie boost.

• Add heat with a dash of Low FODMAP-friendly chili oil or crushed red pepper flakes.
  

FAQs

Can I use fresh mushrooms instead of canned?

Fresh mushrooms are higher in mannitol, a type of FODMAP. Canned mushrooms are a better option because the mannitol leaches out into the liquid, which is then drained away. If you want to use fresh, keep the portion small and monitor your symptoms.

Can I make this without tofu?

Yes. Tofu adds protein and texture, but you can leave it out or swap in a protein like shredded chicken, cooked shrimp, or even eggs alone if you prefer.

What’s the best way to store leftovers?

Let the soup cool completely before transferring to an airtight container. Store in the refrigerator for up to 3–4 days. Reheat gently on the stovetop or in the microwave. Please note that the texture of the egg ribbons may change slightly after reheating, but the flavor remains consistent.

Can I freeze hot and sour soup?

Freezing is possible, but the texture may not be quite the same once thawed, especially the tofu and eggs. If you want to freeze it, consider leaving out the eggs and adding them fresh when reheating.

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